Free Diet Meal Plans
Healthy Meal Plans
Below you will find examples of your free diet meal plans. Use your imagination and try to remember that it does not need to be conventional. If you have left over steak from dinner, chop it into small pieces and toss it in with some scrambled eggs. Remember what I said on the Phase I page. For expedited weight loss, Animal Proteins, Vegetables, Spices and Fats are your superior choice. I have given you some flexible options. Eliminate those and add portions of other foods to replace the flexible options for variety and satiety.
Some valuable tips to remember- Always eat breakfast. This is your most important meal of the day and when you've heard break a fast, this is true. You've been fasting all night and your blood sugar is low. You need protein to think correctly and fat and a small amount of carbohydrate for energy. Remember while utilizing your free diet meal plans, you are now on a low carb meal plan which turns you into a fat burning body not a carbohydrate burning body.
- I am an advocate of the 3 meal a day plan. This re-sets your hormones such as Leptin and regulates Blood Sugar levels which requires less Insulin production to normalize hunger signals. Our signals are notoriously unstable due to the over feeding of foods devoid of nutrients we have endured.
- Remember, eat until satisfied not full. I do not want you to be hungry yet I don't want you to be stuffed either. Listen to your body and don't ignore those signals we so often over ride. Be sure to chew your food thoroughly as this will assist in your satiety signals as well, efficient digestion.
- You are now on a building diet. We are building up nutrient stores of your fat soluble vitamins. The only effective way to do this is through nutrient dense choices as shown below. If you think the building diet contains too many calories or fat grams to lose weight, don't worry! This is how I lost 85lbs. and so can you lose your desired weight eating this way. This is only a recommendation and can be altered to fit your lifestyle.
- You are detoxing from sugar and additives by beginning this plan. You must be strong and you must challenge yourself to get through this. We make many commitments to others in our daily life. Learn how to keep a commitment to yourself. Your life depends on it. The taste of the food will drift but degenerative disease hangs out and plagues you for life.
- Follow the below diet for a minimum of 10 days. This will be difficult for the first two as you will experience some form of withdrawl from the sugar. As well, when you begin to lose weight, you will have higher than normal estrogens flowing through your body causing some crankiness. Nurture yourself, eat plenty of fat and drink your 64 oz. or more of pure water daily. This will assist the body (liver) in detoxification. You might also add a squeeze of lemon for liver support. You might even begin your new eating plan at a time when you have a couple of days off. My best first suggestion is to supplement with L-Glutamine, an amino acid that can squelch a craving in less than 3 minutes.
Day One Free Diet Meal PlansBreakfast - 2-4 Eggs fried in butter
- 2-4 pieces bacon (nitrate free if possible)
- **1/2 Cup Full Fat Yogurt sprinkled with blueberries and 1/2 tsp. sweetener
Lunch - Cobb Salad topped with **bleu cheese
Dinner - Rib Eye Steak topped with butter(4-8 oz. depending on your size)
- Broccoli steamed and tossed with butter and garlic
- Fried Cabbage sprinkled with **parmesan cheese or side salad
Beverages, Water-64 oz., herb tea, green or black tea Stevia sugar free beverage ** omit for expedited weight loss if practicing restricted Phase I
Day Two Free Diet Meal PlansBreakfast - 2 Eggs, handful of spinach 1/4 lb. ground beef as a "Joe's Special" all fried in butter w/sea salt
Lunch - 1 cup Chicken Salad wrapped in a romaine lettuce leaf or roasted red pepper **Cheese Cubes for snacking
Dinner - Lasagne replacing pasta with zucchini **ground beef stir fry with zucchini and mushrooms if practicing restricted.
- Green Salad with butter lettuce, and **bleu cheese or Italian
Beverages, Water-64 oz., herb tea, green or black tea Stevia sugar free beverage ** omit for expedited weight loss if practicing restricted Phase I
Day Three Free Diet Meal PlansBreakfast - Large slice of Vegetable **Cheese Crustless Quiche-Instead of cheese add sausage for restricted
Lunch - Bacon Cheese Burger topped with **blue cheese
- 1 Cup of Broccoli dipped in mayo or saute in butter
Dinner - Roasted Chicken w/butter herb under skin
- Cauliflower Mashed Potatoes-butter, **sour cream, green onion and bacon bits
Beverages, Water-64 oz., herb tea, green or black tea Stevia sugar free beverage ** omit for expedited weight loss if practicing restricted Phase I
Day Four Free Diet Meal PlansBreakfast **2-6 CrepesLarger people or men use your intuition on the amount of eggs/cream cheese you need to sustain until lunch. If on restricted Phase I, choose an omelette or egg bake instead.) Lunch - Lunch meat rolled up with garlic herb **cream cheese stuffed with roasted red pepper
(preferably, home roasted lunchmeat or Applegate Farms)Dinner - Roasted Chicken w/butter herb under skin
- Cauliflower Mashed Potatoes
Beverages, Water-64 oz., herb tea, green or black tea Stevia sugar free beverage ** omit for expedited weight loss if practicing restricted Phase I
Day Five Free Diet Meal PlansBreakfast - 2-4 Eggs fried in butter
- Large Butcher Sausage Patty (nitrate free if possible)
- **1/2 Cup Full Fat Yogurt sprinkled with blueberries and 1/2 tsp. sweetener(omit for expedited weight loss)
Lunch - Chicken Caesar Salad-a few **cheese cubes or 1-2 string cheese might be needed
Dinner - Beef Stew using Cauliflower as Potato replacement-add a tbs. of coconut oil if you'd like
Beverages, Water-64 oz., herb tea, green or black tea Stevia sugar free beverage ** omit for expedited weight loss if practicing restricted Phase I
Day Six Free Diet Meal PlansBreakfast - Omelete with avocado, bacon and **jack topped with salsa & **sour cream
Lunch - Salmon baked in butter, dill, lemon and garlic
- Mixed roasted vegetables in olive oil and garlic or steamed asparagus
Dinner - Crock Pot Corned Beef and Cabbage-butter on the cabbage!
Beverages, Water-64 oz., herb tea, green or black tea Stevia sugar free beverage
Day Seven Free Diet Meal PlansBreakfast Lunch - Left over Corned Beef and Cabbage topped with Butter
Dinner - **Parmesan encrusted Halibut or Mahi Baked in Butter
- 1 Cup Cream of Broccoli Soup
- Green Salad Olive Oil Dressing
Beverages, Water-64 oz., herb tea, green or black tea Stevia sugar free beverage
Should you find you are in need of a dessert, I always recommend heavy whipping cream poured over a few frozen organic raspberries and a sprinkle of your favorite natural sweetener. Those practicing the restricted Phase I do not indulge in this dessert. Be careful and while I don't advocate a lot of counting and over thinking, in my experience 1/4 cup over 10-15 frozen raspberries or 6 strawberries can hit the spot. When you enter Phase II, We'll add some dark chocolate and my famous chocolate raspberry mousse! Ready for your Phase II Diet Meal Plan?
Make Menu Planning Easy!- Are you short for time?
- Need a menu planner?
- I have a solution for you!
Tracey at Good Life Menus is a professional Whole Foods Meal Planner Just let Tracey know which plan you are practicing and she will be able to provide you a fabulous meal plan to fit your busy lifestyle!
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What Other Visitors Have Said
Click below to see contributions from other visitors to this page...
Snacking
Should I be snacking between my 3 meals.
I am up at 6 or 7 am to 12 pm or 1 am most nights.
My 3 meals a spread very widely.
What are some ...
FirstTimeGoingHealthy
Just wanted to confirm in Phase I, butter?
Any suggestions of brand.
Also, is olive oil spray OK and can I substitute turkey bacon for bacon?...
Question about bone broth?
Hi Misty!
You recommended I do bone broth soup a month ago. I just did a batch over night using chicken backs that I purchased at Publix. I am super ...
Bet
I have a question about Gout! I have followed your diet for about 16 weeks. I began having ankle pain during week 13 and finally went to the doctor and ...
Coconut milk/cream?
Hi!
I'm wondering if coconut milk/cream fits in anywhere on the diet/meal plan?
I don't use dairy unless it's raw (which is illegal where I live)...
I'm confused...is *some* cheese OK on restricted?
These menus look great, and I can see the additions for Liberal Phase 1 are noted with **. But, it still looks like these is some dairy (in the form of ...
I'm eating the same foods is that ok?
Hi Misty
Thank you for your web site. I have been following your phase I program for 3 weeks now and I have lost 20 pounds so far. I'm excited but I'...
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